low fodmap ✓ | vegan ✓| gluten-free ✓ | soy-free ✓ | yeast-free ✓ | vegetarian ✓ | egg-free ✓ | dairy-free ✓
A vegan and FODMAP friendly take on the classic Shepherd’s Pie recipe. This Low FODMAP Vegan Shepherd’s Pie is loaded with veggies and slightly healthier than the traditional recipe.
Vegetables cooked in flavorful brothy sauce, topped with fluffy mashed potatoes, and all baked to perfection is my idea of a perfect comfort meal!
Low FODMAP Vegan Shepherd’s Pie Recipe
This Shepherd’s Pie is hearty, filling, comforting, tummy friendly, satisfying and so delicious!
You will love this Shepherd’s Pie if you love:
- casseroles
- veggies
- hearty meals
- lentils
What ingredients do you need?
Leek (only the green parts)
Carrots
Thyme
Rosemary
Canned Tomatoes
Garlic Infused Olive Oil
Veggie Broth
Red Wine
Bay Leaves
Paprika
Canned lentils
Canned Peas
Peanut Butter
Potatoes
Vegan Butter
Dairy Free Milk (Almond)
Vegan Cheese (optional)
How to make this Low FODMAP Vegan Shepherd’s Pie?
There are three steps to making this Shepherd’s Pie:
STEP 1 – MAKE THE LENTIL FILLING
Heat the garlic-infused olive oil in a large saucepan over medium heat. Sauté the leeks and carrots until lightly browned and caramelized – about 5 minutes. Stir occasionally to prevent burning, but not too often so that they can brown. Add thyme and rosemary and cook for 2 minutes, stirring frequently to prevent burning.
Pour in the red wine and deglaze the pan, stirring up any browned bits, until the liquid has mostly evaporated and the smell of alcohol has dissipated about 3-4 minutes. Add the vegetable broth, canned tomatoes along with bay leaves, and paprika. Stir to combine and increase the heat to bring to a boil. Once it starts to boil reduce to medium heat and add the canned lentils & the canned peas. Let it simmer until most of the liquid has been absorbed 25-30 minutes.
Turn the heat to low add the peanut butter (if using). Stir until well incorporated season with salt and pepper and set aside.
STEP 2 – MAKE THE MASH POTATO TOPPING
Slice any large potatoes in half, place in a large pot, and fill with water until they’re just covered. Bring to a low boil on medium-high heat, then generously salt, cover, and cook for 20-30 minutes or until they slide off a knife very easily.
Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter, or large fork to mash until smooth. Add vegan butter and season with salt and pepper to taste.
STEP 3 – ASSEMBLE & BAKE
Transfer the lentil filling into an oven-safe dish, then, spoon and carefully spread out the Mashed Potato Topping on top, covering the whole surface. For more flavor, drizzle the top with extra virgin olive oil or vegan parmesan cheese.
Bake for 20 minutes, or until the lentil filling starts to bubble up. Remove from the oven and turn on your oven’s broiler. Place the pan under the broiler for a few minutes until the crust is golden brown. To finish, drizzle with more olive oil and garnish with fresh parsley if desired.
storing tip:
Store any leftovers in an airtight container in the fridge for up to 4 days. You can also freeze them for up to 3 months.
Tips for making the best Low FODMAP Vegan Shepherd’s Pie:
Don’t skip on the wine. The wine gives so much depth of flavour, so I really recommend you to use wine.
Use peanut butter. I know that it might sound strange to use peanut butter in Shepherd’s Pie but you need to trust me on this. The peanut butter balances out the acidity of the sauce and gives the filling a nice nutty flavor.
*FODMAP tips:
- Only the green part from the leek is low FODMAP
- Canned peas are low FODMAP in 45g per serving. This recipe uses 180g canned peas and it serves 6 portions.
- Canned Lentils are low FODMAP in 46g per serving. This recipe uses 280g lentils and serves 6 portions. Canned legumes/pulses have lower FODMAP content because the water-soluble Oligos-GOS and fructans leach out of the bean. Just make sure to rinse them well before using them.
- All the ingredients used in this recipe are FODMAP friendly, however, As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To educate yourself on which foods are high in FODMAP’s I’d strongly recommend downloading Monash Unversity FODMAP Diet.
Low FODMAP Vegan Shepherd’s Pie
Ingredients
For the lentil filling
- 2 tbsp garlic infused olive oil
- 1 leek (1 cup/80g) (only the green parts)
- 3 medium size carrots, diced
- 1 tbsp fresh tyme leaves ( oughly chopped)
- 2 tbsp fresh rosemary leaves (roughly chopped)
- 120 ml red wine
- 200 ml (1 cup) veggie broth
- 150 g (½ cup) chopped canned tomatoes
- 280 g canned lentils (drain & rinse after measuring)*
- 180 g canned peas
- 2 bay leaves
- 1 tsp sweet paprika
- 50 g (¼ cup) peanut butter
- salt & black pepper
For the mashed potatoes
- 1000 g Russet potatoes
- 40-50 g vegan butter
- 120 ml (1/2cup) plant based milk ( I used almond)
- 1 tsp salt (plus more to taste)
- Freshly cracked black pepper to taste
- vegan cheese (optionally)
Instructions
- Slice any large potatoes in half, place in a large pot, and fill with water until they’re just covered. Bring to a low boil on medium-high heat, then generously salt, cover, and cook for 20-30 minutes or until they slide off a knife very easily.
To make the lentil filling
- While the potatoes are boiling start preparing the lentil filling.
- Heat the garlic-infused olive oil in a large saucepan over medium heat. Sauté the leeks and carrots until lightly browned and caramelized – about 5 minutes. Stir occasionally to prevent burning, but not too often so that they can brown. Add thyme and rosemary and cook for 2 minutes, stirring frequently to prevent burning.
- Pour in the red wine and deglaze the pan, stirring up any browned bits, until the liquid has mostly evaporated and the smell of alcohol has dissipated about 3-4 minutes. Add the vegetable broth, canned tomatoes along with bay leaves, and paprika. Stir to combine and increase the heat to bring to a boil. Once it starts to boil reduce to medium heat and add the canned lentils & the canned peas. Let it simmer until most of the liquid has been absorbed 25-30 minutes.
- Turn the heat to low add the peanut butter (if using). Stir until well incorporated season with salt and pepper and set aside.
To make the mash potato topping
- Once potatoes are cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add vegan butter and season with salt and pepper to taste.
Assamble & Bake
- Transfer the lentil filling into an oven safe dish, then, spoon and carefully spread out the Mashed Potato Topping on top, covering the whole surface. For more flavour, drizzle the top with extra virgin olive oil or vegan parmesan cheese.
- Bake for 20 minutes, or until the lentil filling starts to bubble up. Remove from the oven and turn on your oven’s broiler. Place the pan under the broiler for a few minutes until the crust is golden brown. To finish, drizzle with more olive oil and garnish with fresh parsley, if desired.
- Store any leftovers in an airtight container in the fridge for up to 4 days. You can also freeze them for up to 3 months.
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